The Hive Freshly Paved

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I showed up for my VQ KB workout at The Hive to find a freshly paved parking lot.  Apparently Bandcamp has a lot of pull!  It’s nice going home without road rash and stones in the front seat.

The workout consisted of the following warm ups exercises.

  • SSH
  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Little and big arm circles
  • Imperial walkers
  • Peter parkers
  • Parker peters

A slow mosey with butt kickers and high knees.

Exercise Round 1

Phase 1 consisted of 6 exercises.  Each exercise was was done in in 20 counts.  Once completed we repeated with the count being 15, then 10 then 5.  The exercises were:

  • Two handed squat and overhead press
  • Plank rows
  • Curl
  • Merkins
  • Two handed swing
  • Tricep press

Exercise Round 2

We ran to the bottom of the hill near the stadium.  At the bottom we did:

  • 10 Single arm clean and press (10 each arm)
  • 10 Overhead lunges (10 each leg)
  • 20 Goblet squats
  • 20 One handed swings (10 each arm)

Once we were done with this we ran about half way up the hill, did 10 Burpees and 10 BB Sit-ups, run down the hill; rinse and repeat X3.  After the first set an audible was called to go to 15 each and then 10 each on the next two sets.  (Time was running out and we wanted to get them all accomplished).  We ended up getting through the second set when it was time to return for COT.

COT

  • Bandcamp has a friend coming in next week, his second F3 workout, and will be leading the warm up.  Please come to The Hive next week to support these guys.
  • UHAUL has his VQ, I believe Wednesday.
  • Prayers for safe travels this week.

I appreciate the opportunity to lead, it was a lot of fun and a  great group!

Thank you Bandcamp!

 

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Double duty and bring up the big guns

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Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

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Uno – Drop Thrill Rules – At Footloose

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This morning rolled around yet another sweaty July day and twelve card sharks showed up to see what YHC had to deal out.

With a Uno-inspired beatdown, that started a few months back because of something 3D came up with Tomahawk for bells, I modified and brought my own version sans bells.

Unfortunately for Destiny, I don’t always follow the rules when it comes to games but I also take feedback from the pax, to the detriment  maybe of the pax.  *cough burpees*

So similar to a game of Uno, each pax gets seven cards to start, and you play your cards similar to Uno but the card determines your exercise.  So choose wisely.  Zero is the exception, being that a zero equals ten in this game of Uno. So that, a two card is two of that exercise.

Otherwise this was the thang:

Blue = Merkins
Green = LBCs
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Do two of each of the four exercises
+4 = Do four of each of the four exercises
Reverse – Repeat the last exercise, but continue going the same direction around the circle.
Wild =  Perform four of each of the four exercises and next pax changes the color.

The pax decided they wanted burpees, so if you didn’t have a matching card, then you had to draw a card from the deck, the pax had to perform five burpees, and perform whatever exercise was drawn from the deck.  That wasn’t my idea, but I like it. Also, Beacon shuffled the deck, so you can blame him for the order of cards.

Unlike a true Uno, there was no winner, we were all winners.

Like with the burpees, when one pax or member of society falls short (or doesn’t have the required card in this case) it affects us all.  Sin is the same way.  Sin may be performed in private, but it will eventually effect not only yourself, your family, your community and so on.  Live each day with purpose and strive to live third.

Thanks for the opportunity to lead this morning.  I hope you got  your money’s worth.

DT out.

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Life Skills with kettle bell babies at the Cannonball

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Disclaimer disclaimed while in plank.
Start the party with an Indian run complete failure on my part.
Circle up with kettlebells for some suicide squats, Merkins, and circle of kettlebell rows.
Bring your kettlebells and make a lap around half parking lot. a crowd pleaser for sure.

Then time for life skills. Again a failure on my part of explaining the difference between two rows or columns and two lines.
For the record, a line is what you learned how to stand in back in Kindergarten. You find the back of someone’s head and stare at it. That’s a line.

A row is where you are standing shoulder to shoulder with a fellow PAX facing in the same direction. If anyone wants to correct me I welcome the discussion.

Sadly in today’s broken world, there are some terrible, evil individuals out there they want to cause harm to innocent people. This mornings life training was an attempt to prepare fellow men for such a situation.
The first row of PAX dropped down to a plank with head up facing the church with the kettlebells in front of them. These PAX are going to be jumping up from plank, grabbing two kettlebells, their own along with kettlebell belonging to pax opposite them in row 2, and sprinting away from the starting point as if an active shooter attach was taking place and the kettlebells were their shorties. Use your imagination people! This could save someone’s life.
The row 2 PAX were instructed to also start in the plank position but facing the woods. When YHC says “go” the row 1 PAX jump up, grab kettlebells, and take off towards the woods. PAX in row 2 perform 3 hand release merkins before jumping up and giving chase to PAX in row 1 that just kidnapped PAX 2 shorties. Think of it as a modified “catch me if you can” exercise set.

Finish it up with a more successful attempt at the fuel tank farmer carry Indian run.
I had plenty more planned, let this be a lesson to newer Q’s: always plan at least double the amount of exercises than you think you have time to complete, but given the rapid growth of the @F3_LakeWylie region I wanted to get some future Q’s in the spotlight. Let us not forget that we are challenged to invogorate male community leadership. Great job to those men for going along with being voluntold.

Finish up with Count-A-Rama, then Name-A-Rama, praises and prayers before BOM.
Thanks for the opportunity TwoFerns to lead such a strong group of HIMs.
Until next time “Stay Frosty My Friends”
OLAF.

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The Coop take 2

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Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.

Thanks for having me out to Q Punchlist.

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Warriors, Come Out to Play

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7 warriors came out to Pantheon this morning to battle the heat, humidity, and an awful Q.  A clown car came from Lake Ridge filled with smiling faces.  Some complaining about their shoulder pains from Mile High’s Q at Golden Corral. After the disclaimer, we moseyed to the front of the school for some warm up exercises.

COP

SSH x 20

Imperial Walker x 10

Windmill x10

Plank and shoulder stretches

 

Next, we walked over to the pillars.  There were 10 exercises written on the pavement.  It appeared they were written by an impaired person since they were not aligned properly (It was dark when I wrote them).  The workout started with the first exercise, once complete, we ran a big lap around the sports field.  Next, we would perform the first and second exercise, once complete, we ran a lap around the parking lot.  Rinse and repeat the pattern until all of the exercises were done.

Exercises:

  • 25 Merkins
  • 25 Flutters
  • 25 SSHs
  • 25 Squats
  • 10 Burpees
  • 25 Mountain Climbers
  • 25 Dips
  • 25 Carolina Dry Docks
  • 25 Plank Punches
  • 50 LBCs

We got through most of the exercises and covered 2 – 2.5 miles running.  At the end, we looked like we jumped in the lake since we were covered with sweat.  My message this morning was about accountability.  I mentioned my 2.0 Sharkbait.  He recently qualified for the Junior Olympics this past weekend.  As a father, I a very proud of him not only about this accomplishment, but his journey to this point.  Earlier this spring, he was struggling with running in Middle School.  When we talked about the struggles, he would point to external things that were preventing him from doing better.  We talked a lot about being accountable for things that are in your control.  In addition, knowing in your mind that you can accomplish the your goals.  After our conversation, he began to take ownership of his training plan and I saw his confidence grow.  Sometimes we all need that little kick to get us started in the right direction.

 

Prayers

Families moving

Auto repairs

Families traveling

 

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Honoring SEALS with a Watering Can

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We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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4 Basic Exercises, Indian Runs, Achievement Recognitions and Pop Quizzes

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3 “Peg Leggers”, Me. Whitesnake and O’Reilly, met to get better (Cannonball Pre-run Staple to Peg’s house and back) before any other Pax showed up.

15 men Circle up on a muggy day and the disclaimer was given. I recently posted in Myrtle Beach and they added the Phrase “I do not know your injuries” to their disclaimer and I liked that so I added that.

We then moseyed to the far corner of the parking lot for my usual and now retired COP
Basically a Deconstructive “Worse Ever Merkin”
30 SSH in cadence – Because u should always do 30
20 Werkins in cadence
30 Seal Jax in Cadence
20 Merkins in Cadence
15 Smurf Jax in cadence
10 Diamond Merkins in cadence

A couple Kettle bell Indian Runs back and forth to the 2 parking lots with The “Thang” worked into them.

Also did 102 kettlebell burpees in recognition of O’Reilly loosing 102 pounds. My math was 102lbs divided by 15 pax = 10 each rounded up
Also recognized Costnaza and his weight lose and running achievements

3 rounds of The “Thang” in between the Indian Runs:
Kettlebell curls on my count till my arms hurt
Kettlebe Tricep ext. on my count till my triceps hurt
Goblet Squats with a kettlebell overhead press on my count till my legs hurt
Big boys with a kettlebell push over knees on my count till my gut hurt

Quiz with Kettle bell hold away from body until the new Pax told me F3 Mission Statement and 5 Core Principles (they did ok)
Quiz on Me – I asked a few personal questions about me and the Pax seemed to know me pretty well. Questions were pretty easy or I talk about myself to much.

A little time for some Wall sits and burpees and merkins sprinkled in.

My take on the whole thing, we all got better and very wet. So wet that I had to hang my clothes on my brush guard all day and they still didn’t dry by the time I went home. I guess that is what happens in 100% humidity and a lot of work getting done. Also, I told these guys again I didn’t want any new friends when I started this thing but crap now I do and I can’t see to shake them.

Till next time
Forever – I will be TWO FERNS!

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Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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